Welcome to
The Compeater

Worried about being consistent in your nutrition even when you’re travelling to an endurance event and staying away from home?  I have put together some top tips to help you so you never have to worry about this again!

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Hi! I’m Dawn

you can find out more about me here but if you’re keen to find out more about how you can get started on planning your nutrition for your next endurance event then this page will help get your started.

To help you, I have shared the 3 main areas which I consider when I’m training for an endurance event. If you’re really serious about sorting out your nutrition and boosting your endurance event results, then take your first steps today.

Many endurance athletes would like to believe that as long as they exercise, they can keep eating all the ‘bad’ foods they love. Others think that supplements alone will keep them healthy. Unfortunately, the truth is that you can’t rely on exercise alone to keep you healthy. Do your current eating habits really support your aspirations? Let’s start with something easy to raise your awareness of the foods you eat and the effect they have on you. Over the next week, keep a note of what you are eating and how it affects you 2-3 hours later. Does it make your tired or lacking in energy? Does it change your mood? Does it make you feel bloated? Make sure that you remove/minimise those foods that don’t have a positive effect on you.

For events longer than 60-90 minutes, you will need to top up your energy stores with carbohydrate but did you know that you should include some protein too. Beyond this time, your body will begin to utilise some protein to fulfil its energy requirements as well as glycogen for additional energy. If you fail to include protein in your food during your race, your body will use what’s available from your own muscle! This “muscle cannibalisation” process devastates performance through muscle deterioration and increased fatigue, and can also negatively affect the immune system and recovery. So make sure that you include a small amount of protein as well as carbohydrate for longer training sessions or races.

after

After your race, look after your body and reward it for getting you through the event! Soon after finishing, your body will love you if you feed it protein and carbohydrate. Protein is very important to promote recovery and muscle repair, carbohydrate is required to top up your muscle and liver energy stores in the form of glycogen.

about

In my early days of endurance events I was absolutely clueless about getting results through nutrition. I had no idea what to eat, when to eat it and how much I should drink.  I couldn’t understand why I felt exhausted for a couple of days after any event I did. As a person with a background in Food Science and Nutrition, I have to admit, my lack of sports nutrition knowledge was embarrassing!

Over the past few years I have achieved sports nutrition specific qualifications. I love helping others with their nutrition so I have left my corporate job to do this full time. It’s absolutely brilliant seeing the difference good nutrition can make to an endurance athlete’s stamina and results.

I now want to use my knowledge and experience to help you:

  • Optimise your training, race performance and recovery through a nutrition plan which is customised for you
  • Develop an appropriate hydration strategy to support your training and racing
  • Boost your digestive health helping to strengthen your immunity and reduce your susceptibility to colds, flu and infections
  • Understand how to eat to minimize a gastro-intestinal distress
  • Lose weight and become leaner

dawn
You need to nourish your body for performance. Your nutrition plan is just as important as your training plan. If you put petrol instead of diesel in your car, you wouldn’t expect it to go fast for very long…. your body is no different!!!

I know you want to go faster and for longer at their next event so get in touch and I promise it will be far more fun than the boring nutrition classes we all remember from school!

1:1 NUTRITION
PROGRAMMES

We are very happy to work on the phone or Skype if this is more convenient than a face to face meeting.

There are a range of programmes and if you don’t see one that suits you, get in touch and we can tailor something for your specific needs.

LEANER, LIGHTER & FASTER

£297
  • 1 Initial consultation (60minutes)
  • Food diary analysis
  • Performance tracking and body Composition Analysis throughout the programme
  • Personalised nutrition & hydration plan for training & body composition optimisation
  • 3 Follow-up appointments each lasting 30 minutes to monitor your progress and fine tune your personalized nutrition plan
  • Unlimited email access for duration of programme

Fuel the distance

£597
  • 1 Initial Consultation (60minutes)
  • Food diary analysis
  • Tracking of your body composition & performance markers throughout
  • Education and advice on eating for performance in endurance events
  • Education and advice on hydration for endurance events
  • Personalised nutrition & hydration plan for training
  • Personalised Race day nutrition plan
  • Personalised recovery nutrition plan
  • 7 Follow-up appointments each lasting 45 minutes to monitor your progress and fine tune your personalised nutrition plan
  • Unlimited email support throughout the duration of the program

Ad hoc Nutrition coaching

£60 per hour
  • 1 Initial Consultation (30 minutes) free to understand your specific requirements
  • 1 hour coaching sessions as required by you.

ONLINE NUTRITION
PROGRAMMES

Online learning gives you the freedom to learn everything you want to know about nutrition to support both your training and racing, wherever and whenever you want.

Race Faster

How to fuel your next event

  • As an endurance athlete, you’ll have a training plan but what about your nutrition plan?
  • This course teaches you how to put together your very own race day nutrition plan.
  • By the end of it you will know exactly what to eat, how much to eat and when to eat at your next event to help you to go faster for longer.

praise

I worked with Dawn following the London Marathon this year to improve my nutrition as a vegan, endurance runner. We decided to pick an event to aim for and I chose the 10 Peaks event which included 30 miles across 10 peaks in the lake district. The event gave 4 weeks in which to improve my diet so I would not hit the familiar wall whilst out on the course. Dawn managed to assess my current diet, teach me what I was missing and the importance of more protein for recovery and carbs in the lead up to the event, devise a plan and then kept me accountable to it using food diaries. This hugely helped in my success of completing the 10 Peaks as I realised I was not getting enough protein in my normal diet and where I thought I was carb loading before a race, I was nowhere near the required levels needed. Putting Dawn’s plan in to place helped me maintain energy throughout the race and has given me more structure for my training in the future. I would definitely recommend her services.

-Stephen Turner, Essex UK

In late June I set out to cycle from Uppingham to northern Spain for the running of the bulls in Pamplona in doing so raising money for local charities. I covered approximately 800 miles in 9 days to reach the festival in time. Given that this challenge was far greater than anything I had attempted before with 90-110 miles of cycling each day for over a week with camping equipment I worked with Dawn to help me succeed in my attempt. She gave me a comprehensive overview of what and how much I would need to eat on a daily basis to keep my energy levels up during the day and over the course of the adventure. What I particularly liked was her emphasis on natural foods like fruit and vegetables, and she was very open to finding solutions for my dietary needs based upon what would be easily available in France and Spain. Throughout the consultation Dawn’s professional and friendly approach made it a pleasure to work with her and culminated in the success of the challenge. Thank you Dawn!

-James Firmin, Rutland UK

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